03/17/2016 – CrossFit Fixx
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03/17/2016

17
Mar

03/17/2016

CrossFit Fixx – CrossFit

Warm-up

3min run warmer

2RFQ:

7 Barbell PC

:30 pullup hold w/ chin over bar

7 Barbell PJ

:30 jump rope run pull drills

Strength

6-10x100m

(time dependent)

2:1 rest

*when form breaks down or split drops off, you are done… minimum of 6

WOD

Metcon (AMRAP – Reps)

9min Ascending ladder

(3, 6, 9, etc reps each of:)

Power Clean and Jerk (95/65)

Pull ups

Cool Down

5min run

Mobility

Ankle and calf mobility

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